How to Train for the Shot & Discus

The shot put and discus are two events in track and field sports that require an overall high level of physical fitness and strength. The object of both sports is to throw an item across a field; in shot put you throw a round, heavy ball and in discus you throw a disc-shaped object. In order to train for the shot put and discus throw, you need to strengthen and tone your entire body as well as familiarizing yourself with the actual skills involved with throwing.

Things You'll Need

  • Weights
  • Shot put
  • Discus
Show More

Instructions

    • 1

      Build your muscles from the bottom up. When you throw a discus or a shot put, you have to draw power from all of the parts of your body. The strength required for these skills originates in your legs, which help you turn and push up from the ground. That strength transfers to your core body muscles, which help you put power behind the throw. Then the strength pushes through your arms and into the shot put or discus to propel it forward. In light of this, it is important to lift weights and participate in strength training activities for your upper body, lower body and your core body muscles.

    • 2

      Get comfortable with the shot put or discus. You should know the proper ways to hold the object before you try to throw it. With a discus, for instance, practice supporting it with your hands rather than gripping it. The goal is to give it a resting place in your hand, not to contain it. With the shot put, practice holding it and balancing it at a proper position in your palm for the optimum flexibility with throwing.

    • 3

      Practice the body movements without the shot put or discus. Practice the squatting, pivoting, turning and throwing motions with your hands empty and free. Get comfortable with making these motions fluidly and effortlessly, then gradually introduce the weight of the shot put or discus into the equation.

    • 4

      Visualize your throw. If you can picture the perfect throw in your mind, it will be easier to execute that throw on the field. Envision where you want the shot put or discus to land and how you need to throw it in order to accomplish that goal. Do this before each throw to help remind yourself of the steps you need to take to throw the shot put or discus effectively.